Lloyd
Level 1 Valued Member
My first post so hear goes...
Demographics - 27 year old male (month away from being 28), 183cm/6ft, 75kg/165lb and I'd say that I was lean.
Injury History - none, think I may have a few Knots that need sorting in the upper back/posterior shoulder, I'm using a tennis ball for this at the moment and it does help to make the shoulders feel "cleaner" if that makes sense but I think maybe a massage therapist/specialist or Osteopath may clear the area up more effectively and permanently...? There's no pain and my mobility in the shoulders is pretty good I think.
Movement History - I've done the FMS self Movement Screen Test with the stick, band and doorway (the overhead deep squat, hurdle step, incline lunge, shoulder mobility, active straight leg raise, trunk stability push up, rotary stability, spinal flexion clearing test and got 3s on all them and done this video test - Self Movement Screen https://www.youtube.com/watch?v=h8G6jkEf1uI and passed that too. I explained it to my Dad and got him to "spot me" as it where and there were no dodgy side to side movements or things rising where they shouldn't be. The knots in my upper back/shoulders are annoying as I know things would run smoother if they were not there but I don't think they restrict me in any way yet...
I stopped any sort of real training when I went to music college very early on in my twenty's. Before this I was self taught it Hatha Yoga from the age of around 11 (I found a yoga book on my Dads books shelf an thought the moves looked fun and foundout I was good at them so stuck with it) and cycled a lot. I competed for my schools in shot put from around this time up until the age of about 16 (this was a bit freaky because I didn't have the build of a shot putter but could out throw the bigger lads. I was quite chuffed by this but lost interest eventually, probably because I had no specific coaching in it. Interestingly it was my last primary school teacher that introduced me to and found out I was good at it but this was the only real instruction I got at shot put.) It was in my early teens that I found Pavel and calisthenics and fell in love with his writings and teachings. I got up to the point where I could knock off sets and reps of pull-ups, chins, push-ups, dips, squats, hanging leg raises, reverse leg lifts, bridges etc. I didn't train for them but found I could just do them naturally so kept it up to keep healthy alongside my yoga and cycling. I admired the kettlebell but never really got interested in taking it up (maybe kettlebells were not available in the UK when I found Pavel and dragandoor, I can't remember). I deadlifted occasionally just to pick something heavy off the floor but never took it seriously. I can't remember what I could do but it was over my bodyweight at the time.
At about 20 this all stopped, life started to get real, I was in college, had a job, found girls etc etc and now I want to get back to being fit and strong again. A fair few months ago I picked up my copy's of super joints and RIS and began doing mobility work (all the exercises in SJ part 1 and have built up to 30 reps for each exercise) in the morning and flexibility work at night (mainly concentrating on spinal decompression, hip flexors, groin, hamstrings and calf's) alongside yoga's Sun Salutaion. Iv also tested my ability in the calisthenics exercises I used to love and have found I pretty well suck. My pushing movements are rusty, I can do 3 rusty chins, I would'nt count my 2 pull ups as pull ups (I like strict exercise performance), my HLR and RLL have disappeared. My Hindge and Squat movement are fine. I can still relax in a deep squat. Not too long ago I bought S&S and found it a very interesting read and bought a set of 12 16 and 20kg Kettlebells. Iv been playing around with the movements from S&S alongside some basic calisthenics but what I need now is a routine to follow and stick to. I don't know weather to do an easy strength routine were I could do some kettlebell ultra basics and build back up to pull ups & dips using ring rows & push ups and HLR & RLL using planks, bridges, hollows and arches (iv heard Gymnastic Bodies foundation course as a routine that would build my strength up in these areas quite quickly) or do something completely new and do simple and sinister until I get to the simple goal then get my pull ups etc back what are everyone's thoughts...
Demographics - 27 year old male (month away from being 28), 183cm/6ft, 75kg/165lb and I'd say that I was lean.
Injury History - none, think I may have a few Knots that need sorting in the upper back/posterior shoulder, I'm using a tennis ball for this at the moment and it does help to make the shoulders feel "cleaner" if that makes sense but I think maybe a massage therapist/specialist or Osteopath may clear the area up more effectively and permanently...? There's no pain and my mobility in the shoulders is pretty good I think.
Movement History - I've done the FMS self Movement Screen Test with the stick, band and doorway (the overhead deep squat, hurdle step, incline lunge, shoulder mobility, active straight leg raise, trunk stability push up, rotary stability, spinal flexion clearing test and got 3s on all them and done this video test - Self Movement Screen https://www.youtube.com/watch?v=h8G6jkEf1uI and passed that too. I explained it to my Dad and got him to "spot me" as it where and there were no dodgy side to side movements or things rising where they shouldn't be. The knots in my upper back/shoulders are annoying as I know things would run smoother if they were not there but I don't think they restrict me in any way yet...
I stopped any sort of real training when I went to music college very early on in my twenty's. Before this I was self taught it Hatha Yoga from the age of around 11 (I found a yoga book on my Dads books shelf an thought the moves looked fun and foundout I was good at them so stuck with it) and cycled a lot. I competed for my schools in shot put from around this time up until the age of about 16 (this was a bit freaky because I didn't have the build of a shot putter but could out throw the bigger lads. I was quite chuffed by this but lost interest eventually, probably because I had no specific coaching in it. Interestingly it was my last primary school teacher that introduced me to and found out I was good at it but this was the only real instruction I got at shot put.) It was in my early teens that I found Pavel and calisthenics and fell in love with his writings and teachings. I got up to the point where I could knock off sets and reps of pull-ups, chins, push-ups, dips, squats, hanging leg raises, reverse leg lifts, bridges etc. I didn't train for them but found I could just do them naturally so kept it up to keep healthy alongside my yoga and cycling. I admired the kettlebell but never really got interested in taking it up (maybe kettlebells were not available in the UK when I found Pavel and dragandoor, I can't remember). I deadlifted occasionally just to pick something heavy off the floor but never took it seriously. I can't remember what I could do but it was over my bodyweight at the time.
At about 20 this all stopped, life started to get real, I was in college, had a job, found girls etc etc and now I want to get back to being fit and strong again. A fair few months ago I picked up my copy's of super joints and RIS and began doing mobility work (all the exercises in SJ part 1 and have built up to 30 reps for each exercise) in the morning and flexibility work at night (mainly concentrating on spinal decompression, hip flexors, groin, hamstrings and calf's) alongside yoga's Sun Salutaion. Iv also tested my ability in the calisthenics exercises I used to love and have found I pretty well suck. My pushing movements are rusty, I can do 3 rusty chins, I would'nt count my 2 pull ups as pull ups (I like strict exercise performance), my HLR and RLL have disappeared. My Hindge and Squat movement are fine. I can still relax in a deep squat. Not too long ago I bought S&S and found it a very interesting read and bought a set of 12 16 and 20kg Kettlebells. Iv been playing around with the movements from S&S alongside some basic calisthenics but what I need now is a routine to follow and stick to. I don't know weather to do an easy strength routine were I could do some kettlebell ultra basics and build back up to pull ups & dips using ring rows & push ups and HLR & RLL using planks, bridges, hollows and arches (iv heard Gymnastic Bodies foundation course as a routine that would build my strength up in these areas quite quickly) or do something completely new and do simple and sinister until I get to the simple goal then get my pull ups etc back what are everyone's thoughts...
